Taking Charge of Your Cognitive Health: A Guide to Lifestyle and Modifiable Risk Factors

31 January 2024

It’s crucial to prioritise brain health, and this can be effectively done through platforms like CognICA Web, which enables online evaluation of cognitive function.

With insights into your cognitive status, the next step involves concentrating on modifiable risk factors and key lifestyle elements that have a substantial impact on cognitive health.


Physical Activity

Exercise isn’t just good for your body; it’s essential for your brain as well. Engaging in regular physical activity improves blood flow to the brain and encourages the growth of new neurons. The Department of Health recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week for adults.

Takeaway: Find an activity you enjoy—be it walking, cycling, or swimming—and make it a regular part of your week.

Sleep Hygiene 

Quality sleep is vital for cognitive function. Poor sleep can lead to a range of problems, including decreased attention, memory issues, and elevated risk of developing neurodegenerative conditions. Aim for 7-9 hours of quality sleep per night.

Takeaway: Establish a bedtime routine, avoid electronic devices an hour before sleep, and keep your sleeping environment comfortable and dark.


Your brain is what you eat. Foods rich in antioxidants, good fats, vitamins, and minerals nourish the brain and protect it from oxidative stress. Diets like the Mediterranean or MIND diet, rich in fish, vegetables, and healthy fats, have been shown to lower the risk of cognitive decline.

Takeaway: Incorporate more fruits, vegetables, and lean proteins into your meals. Avoid high sugar, saturated fats, and excessive salt.

Mental Exercise

Keeping your brain active is as crucial as physical exercise. Activities like reading, solving puzzles, or even engaging in thoughtful conversations can keep your cognitive functions sharp. 

Takeaway: Make it a habit to challenge your mind daily. Learn a new language, take up a hobby, or play games that require strategic thinking.


Prevention is better than cure. By focusing on these lifestyle pillars, you can effectively manage and even improve your cognitive health. For a quick and accurate assessment of your cognitive function, check out CognICA Web to measure, manage, and monitor your brain health.

With these tips, you’re not just adding years to your life; you’re adding life to your years. Take the first step today.

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